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  6. Egg white vs. Parmigiano-Reggiano

Egg white vs. Parmigiano-Reggiano — In-Depth Nutrition Comparison

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How are egg whites and parmigiano-Reggiano different?

  • Parmigiano-Reggiano is higher than egg whites in calcium, phosphorus, vitamin B12, zinc, fats, copper, and protein.
  • Parmigiano-Reggiano covers your daily need for calcium 110% more than egg whites.
  • Egg whites are lower in sodium.
  • Parmigiano-Reggiano has a higher glycemic index (27) than egg whites (0).

Egg, white, raw, fresh and Cheese, parmesan, dry grated, reduced fat types were used in this article.

Infographic

Egg white vs Parmigiano-Reggiano infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 333% 11% 34% 79% 106% 312% 199% 11% 97%
Contains more PotassiumPotassium +30.4%
Contains less SodiumSodium -89.1%
Contains more SeleniumSelenium +13%
Contains more MagnesiumMagnesium +245.5%
Contains more CalciumCalcium +15742.9%
Contains more IronIron +1025%
Contains more CopperCopper +934.8%
Contains more ZincZinc +12800%
Contains more PhosphorusPhosphorus +4760%
Contains more ManganeseManganese +672.7%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 6% 53% 3.4% 7.3% 112% 2.1% 20% 11% 283% 4.3% 7.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +625%
Contains more Vitamin B2Vitamin B2 +10.7%
Contains more Vitamin B5Vitamin B5 +71.1%
Contains more Vitamin B6Vitamin B6 +880%
Contains more Vitamin B12Vitamin B12 +2411.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +150%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~0.114mg

All nutrients comparison - raw data values

Nutrient Egg white Parmigiano-Reggiano DV% diff.
Calcium 7mg 1109mg 110%
Phosphorus 15mg 729mg 102%
Vitamin B12 0.09µg 2.26µg 90%
Saturated fat 0g 13.317g 61%
Sodium 166mg 1529mg 59%
Zinc 0.03mg 3.87mg 35%
Fats 0.17g 20g 31%
Cholesterol 0mg 88mg 29%
Copper 0.023mg 0.238mg 24%
Protein 10.9g 20g 18%
Vitamin A 0µg 160µg 18%
Monounsaturated fat 0g 6.098g 15%
Calories 52kcal 265kcal 11%
Iron 0.08mg 0.9mg 10%
Magnesium 11mg 38mg 6%
Selenium 20µg 17.7µg 4%
Vitamin B2 0.439mg 0.486mg 4%
Choline 1.1mg 20.7mg 4%
Manganese 0.011mg 0.085mg 3%
Vitamin B5 0.19mg 0.325mg 3%
Vitamin B6 0.005mg 0.049mg 3%
Polyunsaturated fat 0g 0.462g 3%
Vitamin D* 0 IU 15 IU 2%
Vitamin D 0µg 0.4µg 2%
Vitamin B1 0.004mg 0.029mg 2%
Folate 4µg 10µg 2%
Potassium 163mg 125mg 1%
Vitamin E 0mg 0.17mg 1%
Vitamin K 0µg 1.7µg 1%
Protein per 100 calories 21g 7.5g N/A
Calories per 10 g protein 48kcal 133kcal N/A
Weight per 100 calories 192g 38g N/A
Unsaturated / Saturated Fat ratio 0.49 N/A
Net carbs 0.73g 1.37g N/A
Carbs 0.73g 1.37g 0%
Sugar 0.71g 0g N/A
Vitamin B3 0.105mg 0.114mg 0%
Tryptophan 0.125mg 0.24mg 0%
Threonine 0.449mg 1.519mg 0%
Isoleucine 0.661mg 1.2mg 0%
Leucine 1.016mg 2.983mg 0%
Lysine 0.806mg 2.459mg 0%
Methionine 0.399mg 0.369mg 0%
Phenylalanine 0.686mg 1.604mg 0%
Valine 0.809mg 1.498mg 0%
Histidine 0.29mg 0.752mg 0%
Fructose 0.07g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
Contains more WaterWater +73.1%
Contains more ProteinProtein +83.5%
Contains more FatsFats +11664.7%
Contains more CarbsCarbs +87.7%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/nutrients
  2. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.